That doesn't mean you need to do them like everyone else.Tradition tells us that if we aren't doing deadlifts with the conventional barbell,we aren't deadlifting.But that's not true,according torecent research from Cal State-Fullerton,研究了不同高度人群的常规和六角钢筋升降机的差异，arm lengths,以及腿的长度。Among the findings in that study: Different bodies have different advantages and disadvantages.
That mirrors what I've seen in my 11 years as a trainer.I've never believed in one-lift-fits-all fitness,尤其是对于像提举一样细微的运动来说。如果你在努力摆脱死亡，或者没有感觉到你想要参与的肌肉，很有可能你只是对你的体型做了错误的改变。
BEST FOR:Short guys
如果你的身高低于168cm，有一个很好的机会，你可以和应该坚持经典的杠铃提举。To do the classic barbell deadlift,load a bar with weight,then stand with your feet about hip-width apart,shins nearly touching the bar.膝盖和臀部弯曲，用手抓住栏杆，which should be about shoulder-width apart.Keeping your chest above your hips the whole time,lift the bar,站直了。
A2016 studyby Kevin Camara's team at Cal State-Fullerton compared muscle activation and power characteristics during both barbell and hex bar deadlifts lead to this conclusion.Camara's team found that lifters saw similar muscle recruit下载18新利体育ment patterns with both versions of the deadlift.Either way,当你举重的时候，他们看到股二头肌（肌腱的一部下载18新利体育分）的大量募集，and solid involve下载18新利体育ment of the lower back muscles when lowering the weight.This emphasis on the backside is more advantageous for muscle gain with less risk in shorter lifters.
The conventional deadlift is what's called a "true hinge" move下载18新利体育ment,这就意味着你要弯曲臀部然后伸直。它关注你的后链（想想臀大肌，hamstrings,上下背部——所有你看不到的肌肉）。表单是这个表单的关键。The closer the bar is to the body the less stress at the lower back.This pressure magnifies with every little bit it creeps away from you.If you have a shorter frame,there's less space between the main hinge point (the hip) and the bar,这意味着背部疼痛的可能性更小。
在这种情况下，opt for the optimal backside mass builder,the barbell deadlift.在大多数健身房也很容易买到，and it teaches you to lift a weight in front of you,which is often the situation you'll wind up in during real life.
如果你超过188厘米，在提举哑铃时，你还有一个额外的挑战：如果你使用杠铃，它放大后链的扭矩。这肯定会导致严重的肌肉增长，但它也会导致过度的压力和疼痛。我通常会看到更高的，四肢修长的举重运动员抱怨腰背和后背中部疼痛。This is because of how far the weight is from that main hinge point.就像更高的建筑在其结构的中部看到更多的压力一样，一个更高的举重运动员的身体会承受更大的压力。
Your better alternative is the hex bar deadlift.你需要一个六角棒来完成它，但是一旦你有了一个，这种设置与传统的杠铃式提举非常相似。The lone difference: You step into the middle of the hex bar and grasp the handles,应该在你身边。
The hex bar allows you to keep your arms at your sides,so the weight is no longer out in front of you.This small adjust下载18新利体育ment is enough to relieve stress from your upper body,你可以在整个运动链中以更大的流动性移动。下载18新利体育You'll be able to produce greater peak power,peak force and peak velocity;这也保持了你的后链运动的重点，下载18新利体育which is what you traditionally want to train with the deadlift.Because of the upright position,你的四头肌会得到锻炼，too.
了解死点位置的不同有助于将这些点与现实行动联系起来。六角形杆提举的起始位置在膝盖和臀部之间分配重量。这种直立的姿势会产生更大的垂直力量，磨练你的下蹲力量，同时提高你的短跑和跳远技能。传统的死机，because it is a complete hinge,stresses your hip joint more.It will help improve your vertical power (think jumping off two feet to dunk a basketball).
手臂放在身体两侧站着，看着镜子。你的手从口袋下面经过吗？Then you should consider the sumo deadlift.做相扑死机，双脚比臀部宽，toes pointing out just slightly.然后，你将弯曲膝盖和臀部，用手抓住杠铃（就像在传统的提举时那样）。但是现在你的手会在膝盖里面，与肩同宽，or even slightly narrower.
相扑式提举可以让你充分利用你的长臂。You won't bend your knees quite as much to reach the bar,你会更容易保持挺胸。Since this will all feel more natural for you,you'll be able to truly ramp up muscle utilization in your lower body.On top of that,因为你的姿势比传统的提举姿势要宽，你会给你的臀部绑架者一个锻炼，击打通常被传统的腿部训练忽略的肌肉群。
The Rack Pull
BEST FOR:Anyone with legs longer than their arms
再次站在镜子旁边，arms at your sides.Are your palms well above your pockets?Then there's a good chance your arms are shorter than your legs.And your best bet for training your posterior chain muscles just might be to sit out full deadlifts for the rack pull.
拉架让你在一个电源架上安装一个负载杆，别针放在膝盖下面。从这里，you get into a conventional deadlift stance and grasp the bar,然后站起来，好像在做一次完全的提升。Since you're lifting the bar from higher,your range of motion is limited.等待，I have to work in a limited range of motion?不，你的工作范围是你可以拥有的。Identifying how you can move while checking your ego to the door is the easiest way to stay in the gym and away from injury.
这缓解了长腿人常见的提举困难：他们无法很好地理解如何弯曲以达到适当的提举姿势，so when they're in the bottom position of a deadlift,他们的臀部经常高于胸部。While our body knows its limitation,在迫使你进入一个你的身体不应该进入的位置的同时，增加一个提举的重量。That shortcoming can lead to injury if you're not careful,so you want to avoid it.
By David Otey